ESri Lanka, siyakuthanda ukutya ukutya kwaselwandle. Kunye neshrimp, i-squid, kunye ne-crab, i-'matti' ikwasisidlo esithandwayo phakathi kwabanye bethu. Ezi luhlobo lwe- shellfish enenyama emnandi ngaphakathi kwegobolondo eliluhlaza okwesibhakabhaka. Kodwa ubusazi na ukuba kukho iingenelo kunye neengozi zokutya ezi mussels? Ungakhathazeki, namhlanje siza kuthetha ngento ekufuneka uyazi ngaphambi kokuba utye ii mussels.
Okokuqala, masibone, ziintoni ezi mussels?
Iimbaza luhlobo lwe-bivalve mollusk. I-blue mussel lolona hlobo luqhelekileyo lweembaza esizityayo. Ezi zilwanyana zihlangana kwindawo enye zize zihluze izinto ezincinci (iplankton) ezidada emanzini olwandle. Zicinge njengomatshini wokucoca amanzi.
Ngenxa yokuba amanzi ahluzwa ngale ndlela, ngamanye amaxesha iintsholongwane eziyingozi kunye neetyhefu emanzini zinokuqokelelana emizimbeni yazo. Esi sesona sizathu siphambili sokuba kufuneka silumke kancinci xa sisitya iimbaza. Nangona uninzi lwezi zinto ziyingozi zitshatyalaliswa xa ziphekwe kakuhle, ezinye iityhefu zisenokusala.
Kule mihla, kukwakho neembaza ezikhuliswa kwiifama, oko kukuthi, ngeentambo ezixhonywe elwandle. Ekubeni zingekho phantsi kolwandle, zicocekile. Nangona kunjalo, ukuba kukho iityhefu emanzini, zisenokufunxwa emzimbeni. Ngenxa yoko, nangona iimbaza zinezibonelelo zempilo, abanye abantu basengozini enkulu yokuzitya.
Zinesondlo esingakanani iimbaza?
Iimbaza ngokwenene zizinto ezinempilo kakhulu. Makhe sijonge ukuba zingakanani na ezikwiigram ezingama-85 (ii-ounces ezi-3) zeembaza ezibilisiweyo.
| Icandelo lezondlo | Ubungakanani |
|---|---|
| Iikhalori | 146 |
| Iiproteni | Iigram ezingama-20 |
| Amafutha | Iigram ezi-4 |
| Iicarbohydrate | Iigram ezi-6 |
| Ivithamini C | Iqulethe isixa esiphezulu |
| Intsimbi | Malunga ne-1/3 yemfuneko yemihla ngemihla |
| IVithamin A kunye neCalcium | Iqulethe isixa esibalulekileyo |
Zithini iingenelo zempilo zokutya iimbaza?
Ngenxa yolu hlobo lwesondlo, kukho iingenelo ezininzi emizimbeni yethu ngokutya iimbaza.
Indawo yokugcina iiproteni ezikumgangatho ophezulu
Iimbaza zingumthombo ophezulu kakhulu weproteni. Ziqulathe zonke ii-amino acids ezibalulekileyo ezifunwa ngumzimba wethu. Ngamafutshane, ezi amino acids ziiyunithi ezisisiseko zeproteni. Iproteni ekule nto ityiwa lula ngumzimba wethu. Le proteni inceda kakhulu ekuqiniseni izihlunu zomzimba, iqinisa inkqubo yomzimba yokuzikhusela , iqinisa amathambo kwaye iphilise amanxeba ngokukhawuleza . Ukuba utya iigram ezingama-85 zeembaza, umntu oqhelekileyo uya kufumana i-40% yeproteni efunekayo ngosuku.
Inceda ekuthinteleni i-anemia
I-anemia yokungabikho kwe -iron , okanye njengoko siyibiza njalo, i-anemia , yimeko eqhelekileyo kwilizwe lethu. Oku kubangela ukuba umzimba uzive udiniwe kwaye ubuthathaka. Le meko ixhaphake kakhulu kubafazi bethu, ingakumbi oomama abakhulelweyo. Iimbaza zizinto ezityebileyo kwi-iron. Zikwatyebile kwi -vitamin B12, ebaluleke kakhulu ekwenzeni iiseli ezibomvu zegazi.
Ngoko ke, kunokuba luncedo kakhulu kwabo banengxaki yokunqongophala kwesinyithi ukongeza ukutya okufana neembaza ekutyeni kwabo, belandela icebiso likagqirha.
Ilungele impilo yentliziyo
Ii-omega-3 fatty acids zibalulekile kwimpilo yentliziyo. Zinceda ekulawuleni izinga lokubetha kwentliziyo, ukunciphisa uxinzelelo lwegazi, kunye nokugcina imithambo yegazi isempilweni. Iimbaza kunye neentlanzi zaselwandle zityebile kakhulu kwi-omega-3s, i-EPA kunye ne-DHA.
Ngaba uzama ukunciphisa umzimba?
Ukuba uzama ukunciphisa umzimba, ii-mussels zikhetho oluhle. Zineekhalori eziphantsi kodwa zineezondlo ezininzi. Kodwa khumbula, ukuziqhotsa kwi-oyile eninzi kuya kuyinciphisa inzuzo yazo. Ukuzibilisa, ukuzifutha, nokuzipheka ngezinongo ezineekhalori eziphantsi zezona ndlela zilungileyo.
Kodwa lumka! Iingozi zokutya iimbaza
Kunye neenzuzo, kukho iingozi zokutya iimbaza. Kubalulekile ukuzazi ezi.
| Umngcipheko | Inkcazo kunye nento omawuyenze |
|---|---|
| Ityhefu yeentlanzi zegobolondo | Iimbaza zinokuba netyhefu ngamanye amaxesha ngenxa yeemeko ezifana 'nolwandle olubomvu'. Ukutya ezi zinto kunokubangela iimeko ezinzima ezifana nokuphazamiseka kwesisu kunye nokulahlekelwa yimisipha kamva. Oku akunakwenzeka kakhulu xa iimbaza zithengwa kwimarike. Ukuba uzibamba ngokwakho, qhagamshelana nabasemagunyeni bezempilo basekuhlaleni. Ukuba unamathandabuzo, yiya kwigumbi likaxakeka esibhedlele (ETU) ngokukhawuleza. Ukuba kuyimfuneko, fowunela iZiko loLwazi lweePoison kwiSibhedlele sikaZwelonke saseColombo ukuze ufumane ingcebiso. |
| Umxholo weMercury | Uninzi lweentlanzi zaselwandle ziqulathe i-mercury. Kodwa izinto ezincinci ezifana neembaza zinezinga eliphantsi. Ukutya malunga ne-340 grams (12 ounces) ngeveki kukhuselekile kubantu abaninzi. Kubalulekile ukuba abafazi abakhulelweyo bathethe noogqirha babo ngale nto baze balandele iingcebiso zabo. |
| Ii-aleji | Ukunganyamezelani nokutya kwaselwandle kuxhaphake kakhulu, kwaye kunokuba yingozi ebomini. Ukuba une-allergy kwezinye iintlobo zokutya kwaselwandle, ezifana ne-shrimp okanye i-crab, kuphephe ukutya ii-mussels ngokupheleleyo. |
| Iingozi zokutya ukutya okuluhlaza | Ukutya iimbaza eziluhlaza kuyingozi kakhulu kwabanye abantu. Ingakumbi abo banomhlaza, isifo sesibindi, isifo seswekile, amajoni omzimba abuthathaka, kunye nezifo zenkqubo yokugaya ukutya kufuneka batye iimbaza kuphela emva kokuba ziphekiwe kakuhle . |
Umyalezo Wokuya Ekhaya
- Iimbaza zizinto ezinempilo kakhulu, zityebile kwiproteni, i-iron kunye ne-Omega-3.
- Ukutya ezi ziluhlaza kunokubangela usulelo lweentsholongwane kunye netyhefu. Kuphephe ukuzitya ziluhlaza.
- Ukuba une-aleji yokutya ukutya kwaselwandle, kuphephe ukutya ii-mussels ngokupheleleyo.
- Kubaluleke kakhulu koomama abakhulelweyo, abo baneenkqubo zomzimba ezibuthathaka, kunye nabo banezifo ezingapheliyo ukuba badibane nogqirha wabo ngaphambi kokuba batye iimbaza.
- Ukuba ukrokrela ukuba kukho ityhefu, yiya kwiSebe lezeMpilo eziNgxamisekileyo (ETU) esibhedlele ngoko nangoko.
Iimbaza, intlanzi, iingenelo zempilo, ukunganyamezelani, ukutya kwaselwandle, isondlo
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